I know why you’re reading this. Your workouts are getting boring, you want six-pack abs, and it always seems like a good idea to read about what you should be doing.
I’m going to help you take the guesswork out of your core training. Stop doing what you’re doing (which is most likely hundreds of sit-ups) and listen to me. The logic is simple: read this article, start doing the following exercises, practice perfect form, always try to lift heavier (with perfect form), look and feel better. Winning.
The exercises:
Heavy Farmer’s Carry
Think of this exercise as a walking plank. Pick up two dumbbells (as heavy as you can manage), and walk 20 metres. Rest 45-90 seconds, then do it again. Repeat once more.
Focus on keeping your shoulders back, neck packed (give yourself a partial double chin), and eyes looking straight ahead of you. Always try to use heavier dumbbells each workout.
The awesome part about this movement (besides building awesome abs) is that it reinforces proper posture, and helps increase your grip strength. Increased grip strength translates to an overall increase in general strength. Badass.
Kneeling Pallof Press
This may not look like a core exercise, but don’t dog it ‘til you try it. Get down on both knees and set up a cable (or a band) to armpit level. Grab the cable in both hands (the cable rack should be beside you). Push your hands out (keeping your shoulders back and down, and your neck packed). Pull your hands to your abdomen (think of using your back and lats to pull, and not your arms). Is your stomach on fire? Good. That’s 1 rep; you have 7-11 more. Rest 45-90 seconds, then do it again. Repeat once more. Enjoy.
I love the Kneeling Pallof Press for a couple of reasons. First of all, it forces you to fire your glutes and lats. Integrating your glutes and lats into your core work helps you handle more load, and ultimately gives you a better looking body.
Volume Plank
This is still your good, old-fashioned plank, but with special rest periods. This is an idea I expanded on from Alwyn Cosgrove. I altered the rest periods until my stomach was screaming. So what do you do? I’ll share:
- Hold a plank for 10 seconds.
- Rest 5 seconds (lay on the floor or put your knee down).
- Repeat 9 more times for a total of 10 planks.
Killer.
Want to make this exercise harder? Elevate your feet on a bench, or a TRX.
Thank you RunnersWorld.co.uk for this great image. Wicked exercise.
Conclusion
These three exercises are bound to sculpt your abdominals, as well as help you get stronger. (Sounds like a good combination to me.) Now that you know what you should be doing, how about your start doing it? Put these exercises into practice and have fun getting ripped. If you want to learn how to get a six-pack in only 28 days in your living room, then here’s how: How to Get Abs in Only 28 Days
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